Ankle sprains are one of the most common injuries in sport - whether from landing awkwardly, changing direction at speed, or rolling the ankle during training. When the joint feels unstable or vulnerable, taping the ankle can provide reliable support, reduce excessive movement, and boost confidence during activity.
In the video below, we demonstrate how to tape an ankle using kinesiology tape, followed by a detailed written guide to help you apply the technique safely and effectively.
Why Tape an Ankle?
Ankle taping is commonly used to:
- Support the joint after a sprain
- Reduce excessive inversion or eversion
- Improve stability during running, jumping, or cutting movements
- Enhance proprioception (movement awareness)
- Increase confidence during return‑to‑play
K‑Tape offers flexible, non‑restrictive support that moves with the athlete while still reinforcing the ankle.
What You'll Need
- High‑quality kinesiology tape
- Scissors (if not using pre‑cut strips)
- Clean, dry skin free from oils or lotions
Step‑by‑Step: How to Tape an Ankle
1. Position the Foot
Have the athlete sit with the ankle at a 90‑degree angle. This neutral position ensures the tape supports the joint correctly during movement.
2. Apply the First Strip (Support Under the Foot)
- Cut a strip long enough to run from one side of the foot to the other.
- Tear the backing in the centre to create a middle anchor.
- Apply the centre under the arch with moderate stretch.
- Lay the ends up the sides of the foot with no stretch.
This helps support the arch and reduce strain on the ankle ligaments.
3. Apply the Second Strip (Lateral Support)
- Anchor the tape on the inside of the foot with no stretch.
- Apply light to moderate stretch as you run the tape under the heel and up the outside of the ankle.
- Finish on the lower shin with no stretch.
This helps limit inversion - the most common mechanism of ankle sprains.
4. Apply the Third Strip (Medial Support)
- Anchor on the outside of the foot with no stretch.
- Apply light stretch as you run the tape under the heel and up the inside of the ankle.
- Finish on the lower shin with no stretch.
This balances the support and reinforces stability.
5. Apply the Fourth Strip (Figure‑Six Support)
- Start on the inside of the ankle.
- Wrap the tape under the foot and up around the outside of the ankle.
- Finish where you started.
This helps guide the ankle into a safer movement pattern.
6. Activate the Adhesive
Rub the tape gently to warm the adhesive and improve durability during movement.
Pro Tips for Better Results
- Avoid overstretching - too much tension can irritate the skin.
- Round tape corners to prevent peeling.
- Apply at least 30 minutes before training.
- Remove immediately if irritation occurs.
When to Use This Ankle Taping Method
Ideal for:
- Football, rugby, netball, basketball
- Running and sprinting
- High‑impact training sessions
- Return‑to‑sport phases
- Mild instability or previous sprains
This method provides flexible, reliable support for both training and match play.
Final Thoughts
Taping an ankle is a simple, effective way to add support, reduce discomfort, and move with more confidence. When combined with proper strengthening, balance work, and load management, it can help athletes stay active and protected.
If pain or instability persists, always consult a medical professional.
